Bloating or gas can occur after eating a large meal. In some instances, the bloating can be significant enough that it results to distention or evident abdominal swelling. The bloated sensation and gas are frequently linked to what the individual has eaten.
How to minimize the risk for bloating
- Overeating is the usual cause of bloating. In such cases, it is recommended to eat smaller portions to ease the pain.
- Rich and fatty foods can make an individual feel uncomfortably stuffed. Take note that fat takes a longer time to be digested than carbohydrates or protein, thus it keeps the stomach full at a longer period. An episode can be avoided by reducing the intake of fats in the diet.
- Eating rapidly increases the risk for bloating after a meal. It is remedied by eating in a slow manner. The satiety signals can take up to 20 minutes to reach the brain and reduce the appetite.
Reducing the gassiness
The next typical cause of brief bloating is gas in the abdomen. Approximately half of the gas in the GI tract is swallowed air. The rest is generated by bacteria in the gut that helps with the digestion of food. In case the GI tract does not move it properly, the gas builds up in the intestines, resulting to discomfort and bloated sensation.
In case the individual frequently experiences an episode due to gas, these habits must be avoided:
- Chewing on gum
- Drinking with a straw
- Sucking on hard candy
- Drinking carbonated beverages
Some individuals have a tendency to swallow more air if nervous. It is possible to practice measures to reduce anxiety and stress such as breathing techniques or progressive muscle relaxation.
Food to avoid
Hard to digest foods can trigger gas formation and bloating such as the following:
- Lentils and beans contain indigestible sugars
- Vegetables and fruits such as cabbage, Brussels sprouts, carrots, cauliflower, apricots and prunes
- Dairy products can trigger bloating especially among those who have difficulty digesting lactose
- Sweeteners such as sorbitol and fructose
- Whole grains